Sweet and Sticky Sesame Chicken

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Low-Calorie Sesame Chicken Recipe Low-Calorie Sesame Chicken Recipe

Sweet and Sticky Sesame Chicken

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1/2 of recipe (about 1 cup): 301 calories, 4g total fat (1g sat fat), 859mg sodium, 26.5g carbs, 2g fiber, 7g sugars, 38g protein

 

Freestyle
SmartPoints®
value 5*

 

SmartPoints® value 7*

Prep: 20 minutes

Cook: 15 minutes

1/2 of recipe (about 1 cup): 301 calories, 4g total fat (1g sat fat), 859mg sodium, 26.5g carbs, 2g fiber, 7g sugars, 38g protein

FreestyleSmartPoints® value 5*

SmartPoints® value 7*
Prep: 20 minutes
Cook: 15 minutes

Ingredients

1/4 cup whole-wheat flour

10 oz. raw boneless skinless chicken breast, cut into nuggets

1/4 cup fat-free liquid egg substitute

1/4 cup fat-free chicken broth

1 tbsp. cornstarch

2 tbsp. sugar-free pancake syrup

2 tbsp. seasoned rice vinegar

1 tbsp. ketchup

1/2 tbsp. reduced-sodium/lite soy sauce

1/2 tsp. sesame oil

1/2 tsp. crushed garlic

1 tsp. sesame seeds

2 tbsp. thinly sliced scallions

Optional seasoning: red pepper flakes

Directions

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Place flour in a wide bowl.

Place chicken in a large bowl, top with egg substitute, and toss to coat.

One at a time, shake nuggets to remove excess egg and coat with flour. Evenly lay on the baking sheet.

Bake until chicken is cooked through, about 10 minutes.

In a medium bowl, combine broth, cornstarch, syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Whisk until cornstarch has dissolved.

Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir broth mixture until thickened, 1 to 2 minutes.

Remove skillet from heat, add chicken, and toss to coat. Serve topped with sesame seeds and scallions!

MAKES 2 SERVINGS

SmartPoints® value* not what you expected? We follow the same method as Weight Watchers when calculating recipe values: We add up the SmartPoints® values* of the individual ingredients using the Recipe Builder. (Many foods have a value of zero and remain zero in recipes.)

*The SmartPoints® values for these recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the SmartPoints® trademark.

Publish Date: 2012-10-16

Author: Hungry Girl

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